Avoid Injury and Improve Performance with These 7 Stretches

Stretching before running is an important step in preventing injury and improving performance. Incorporating a few key stretches into your pre-run routine can help to warm up your muscles and prepare them for the demands of running. Here are 7 stretches to try before your next run:

1. Hamstring stretch: Targeting the muscles in the back of the thigh, this stretch can be done by standing with one foot on a step or bench, and the other foot on the ground. Lean forward, keeping your back straight and your knee straight, to feel a stretch in your hamstring.
2. Quad stretch: Targeting the muscles on the front of the thigh, this stretch can be done by standing and holding onto your ankle or foot with one hand, while keeping your knee close to your hip.
3. Glute stretch: Targeting the muscles in the buttocks, this stretch can be done by sitting on the ground with your legs bent and your feet flat on the ground. Cross one ankle over the opposite knee, and gently push down on the raised knee to feel a stretch in the glute.
4. Calf stretch: Targeting the muscles in the lower leg, this stretch can be done by standing with one foot behind the other, and your toes pointing forward. Lean forward, keeping your back straight and your front knee straight, to feel a stretch in your calf.
5. Hip flexor stretch: Targeting the muscles in the front of the hip, this stretch can be done by kneeling on the ground with one foot in front of the other. Step forward, keeping your back straight and your front knee at a 90-degree angle, to feel a stretch in your hip flexors.
6. Groin stretch: Targeting the muscles in the inner thigh, this stretch can be done by sitting on the ground with the soles of your feet together and your knees bent out to the sides. Gently press down on your knees to feel a stretch in your groin.
7. Upper back and shoulders stretch: Targeting the muscles in the upper back and shoulders, this stretch can be done by standing and reaching your arms behind you to clasp your hands together. Straighten your arms and press your chest forward to feel a stretch in your upper back and shoulders.

It is recommended to hold each stretch for 15-30 seconds and repeat each stretch 2-3 times. Remember to listen to your body and never push to the point of pain. By adding these stretches to your pre-run routine, you will be able to warm up your muscles and improve your running performance.

Be sure to check out our training page for more tips.